The Top 5 Foods for a Healthy Gut

Maintaining a healthy gut is essential for overall well-being. Not only does the gut play a crucial role in digestion, but it also plays a critical role in the immune system, brain function, and mood regulation. 

Almost 70% of our immune system is found in our guts and that is why there is some truth in the saying “what you eat is what you become”. Aside from digestion and immunity, a healthy gut also helps the heart perform better. 

Therefore, it is essential to fuel our bodies with the right foods to support our gut health. In this article, we’ll discuss the top 5 foods for a healthy gut, backed by scientific research.

1. Fermented Foods

Fermented foods are a rich source of probiotics, which are live bacteria and yeasts that are beneficial for the gut. These foods include sauerkraut, kimchi, kefir, yogurt, and kombucha. According to Adolfsson, O, et al. (2004), consumption of yogurt became beneficial to the gastrointestinal health of Americans by reducing the risk of diarrheal diseases, inflammatory bowel disease, and colon cancer in children and adults alike. 

Probiotics, also known as the healthy bacteria, help improve gut flora, which is essential for proper digestion and a robust immune system. Moreover, they help reduce inflammation by strengthening the lining of your gut and maintaining your body’s overall microbiome. Numerous studies on animals also show that probiotics from fermented foods reduce numerous chronic illnesses such as diabetes, obesity, and cancer.

2. Fiber-rich Foods

Fiber-rich foods such as whole grains, fruits, and vegetables help feed the good bacteria in our gut. The good bacteria, in turn, produce short-chain fatty acids (SCFAs) that provide energy to the cells lining our intestines. Moreover, SCFAs help reduce inflammation, which is essential for maintaining a healthy gut. Consuming fiber-rich foods also helps prevent constipation, which is linked to numerous gut-related health issues.

The International Food Information Council Foundation (2006) included vegetables and whole grains full of fiber in their recommendation for a “Healthy plate”. Ideally, your plate should be loaded with half of fruits of vegetables, proteins, and grains. They also recommended that people under the age of 50 consume 25-45 grams of fiber everyday. 

If you are not used to a high fiber diet or you do not like the taste of vegetables and whole grains, you could slowly incorporate them to your diet by first incorporating them into soups or try adding them as sides to your favorite dishes. Eating healthy shouldn’t feel like a punishment, and it could be enjoyable! 

3. Bone Broth

The gut lining is crucial in preventing harmful substances such as toxins and undigested food particles from entering the bloodstream. Type II Collagen helps strengthen the gut lining, which prevents these harmful substances from entering the bloodstream. That is why bone broth is one of the “superfoods” when it comes to gut health. Moreover, bone broth is a rich source of amino acids that are essential for repairing the gut lining.

Bone broth is a rich source of Type II collagen, a protein that is essential for maintaining a healthy gut lining. Aside from collagen, bone broth is good for your gut because of the abundance of vitamins K, A, C, iron, and zinc, found in most soups. Whether it is chicken, beef, or pork bones, consuming broths made from these ingredients is a healthy way to keep your gut healthy. 

4. Prebiotic Foods

Prebiotics are non-digestible fibers that act as food for the good bacteria or the probiotics in our gut. In fact, anything with sugar can be a prebiotic, but of course, you should go for the healthy ones such as herbs, fruits, sweet vegetables, and milk. You can also get an abundance of prebiotic from onions, garlic, leeks, asparagus, bananas, and apples. According to The Weight Watchers Research Department, humans cannot easily digest them, but they promote the growth of probiotics in your digestive system to help with overall digestion and gut health. 

Since probiotics feed on prebiotics, this nutrient helps improve gut flora, which is essential for proper digestion and a robust immune system. Also, similar to probiotics, prebiotics help reduce inflammation linked to numerous chronic illnesses such as diabetes, obesity, and cancer. That is why you need a combination of prebiotic and probiotic foods to keep your gut healthy. 

5. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that are crucial for maintaining a healthy gut. These fats help reduce inflammation in the gut, which is essential for maintaining a healthy gut. You can find omega-3 fatty acids in fatty fish such as salmon, mackerel, and sardines, as well as in nuts and seeds such as flaxseed and chia seeds.

In conclusion, maintaining a healthy gut is crucial for overall well-being. Consuming a diet rich in fermented foods, fiber-rich foods, bone broth, prebiotic foods, and omega-3 fatty acids can help improve gut flora, reduce inflammation, and prevent numerous gut-related health issues. At Click Clinic, we offer online medical certificate and online prescription services to help you get the care you need from the comfort of your home. Contact us today to learn more!